A few months ago, I created a Squidoo Lens about Ryan Reynolds’ Deadpool Workout.
The lens was essentially an introduction to the workouts that Reynolds had to endure in order to transform his naturally thin (aka scrawny) frame into a muscular, ripped physique worthy of superhero status.
Since then, I have received a ton of emails from guys eager to build their own Deadpool bodies.
The only problem was that I was underwhelmed by the original workout.
It was good, but it wasn’t great.
Sure, it would help you look like a superhero, but it wouldn’t help you perform like a superhero.
So, I re-invented the Deadpool workout and spent the summer beta testing it on some willing victims up here in Toronto.
And, if I say so myself, I have come up with a seriously kick-ass training program.
Over 3 months, my 4 scrawny test subjects:
- Gained between 5 and 14 lbs of muscle
- Increased their max strength between 55 & 197% (Front Squat)
- Saw their speed, power & anaerobic endurance go through the roof (Hill Sprints)
- And, oh yeah, they also lost a ton of baby-fat in the process.
- The average body-fat percentage at the beginning of the test was 21%.
- At the end of the 3 months, the average body-fat was down to 9% (a Bod-Pod was used to measure BF%)
They were superheroes.
So, without any further ado, I would like to present…
The Official “Make Ryan Reynolds your Beeyotch” Workout
(Because this workout is too detailed for one post, I am going to break it into chunks – today’s chunk will outline the theory behind my madness)
Like the original workout, my MRRYB workout had two distinct phases.
Phase 1 – Muscle Building
The key to the success of this phase was the focus on the nervous system and the development of fast twitch muscle fibers.
Using a combination of high speed movements and plyometric style loading, my GPs forced their fast twitch muscle fibers to engage during part 1 of their 2-part supersets.
Once I had the fast twitch fibers turned on, I moved them immediately to part-2 of the superset.
In part 2, the GPs were able to handle loads much heavier than normal because of the activation of their hard to activate fast twitch fibers.
Taking advantage of this situation, part 2 of the superset consisted of explosive concentric movements combined with slow eccentric movements. The GPs were not allowed to pause at either the top or bottom of the lift.
And yet, due to the activation of the fast twitch fibers, the GPs were able to lift more than ever before, add more muscle than ever before and yet experience only moderate muscle soreness.
Depending upon the exercise, the muscle group and the techniques used, reps for each part of the superset ranged from 3 to 8 reps.
Phase 2 – Getting Ripped
Phase 2 is all about melting the baby-fat off of the newly built muscle.
To do that, I introduced the GPs to some particularly nasty HIIT and HIRT workouts.
And while I expected fairly rapid fat loss, I did not expect what happened.
For some reason, in the first week, each of the GPs lost over 6 lbs of fat.
And this is after almost 2 months of very intense training and a strict diet. They had already lost fat during phase 1.
I can only speculate on the reason behind the very rapid fat loss, but to be honest, I don’t care. I am more than happy to leave the science to the scientists. All I know is that this workout hit one out of the park.
In the next installment of this series, I will get into the nuts and bolts of the workout.